Awesome work! Thanks for the video! 🙏 Just a small mistake: My 5-1-5 test was on the C2 Bike (390 Watts), but I've done the same on the Echo Bike up until 425 with the same result, so it doesn't make a difference. Last week I've done 1000 Cals @250 Watts on the Echo Bike with no change in SmO2 after a small initial drop. 🫠 It looked like zone 2, but heart rate and RPE told a different story. I'll keep on sprinting. Thanks, Gommaar!
Really cool scientific approach on that topic! As a delivery limited guy, how much work would you do weekly in the threshold domain and how much above? Maybe in percentage regarding time or sessions ?
Great question. You mean for CrossFit? Very hard to answer without knowing your complete physiology. To tackle the delivery limitation I suggest building-up intervals at or near threshold (4 x 4 / 2 min rest) on ergs. At least twice a week, on top of your regular strength and crossfit sessions.
I recently found your channel and I must say I really like all the information, especially being a crossfitter myself. I have a question out of curiosity since I think I’m just like you delivery-limited. I was always told that in this case the best way to improve is long endurance zone 2 training instead of doing intervals. Are there more advantages regarding your protocols compared to this zone 2 training or would you consider them equally important? Keep up the good videos!!
Excellent question. I have a video lined up to tackle exactly this question. Stay tuned. TLDR - power athletes who really struggle with conditioning could do long intervals AND zone 2.
Simply the adaptations to the stimulus given. 1. Delivery limited - train long periods of time (long intervals) at HIGH delivery rates, which will be near threshold. Training to slow OR training too hard will not provide the necessary stimulus for the cardiovascular system to increase delivery of oxygen to the muscles. 2. Utilization limited - train super intense because the you have to train the muscle cells to utilize the delivered oxygen, basically improve mitochondrial respiration - which can only be done at higher intensities. Exact science is not available on this topic, aside from what is mentioned in the video. See also here - ua-cam.com/video/Ak6h0tWFxzI/v-deo.htmlsi=VzcRSmipraDaJiGA
In other words if you run out of breath first then increase duration, if your muscles fail first increase intensity. Differentiating between cardiovascular limitations versus muscle is a hugely important subject not discussed often enough. Most people need to increase duration not intensity, but most people these days focus too much on high intensity interval training when most people actually need more Zone 2.
Hello ! Thank you for the great videos and the scientific stuff. The content of this video was exactly what I am looking for. I am in the sport of road cycling for about 20 years (I am 49). My 5min (VO2max) Power never went above 370W. I did a lot of andurance riding (Zone 2) and was most focused on endurance. The most time I did 5x5min, 4x4min, 4x8min or 30/15sec Tabata style once a week My weekly trainingstime is about 10-15 houres the year round. I am sure, I am a "utilisation limited" one. So I will try to make these 20sec bursts with long (4-5min) rest between. My Questions: - At what intensity should I target these bursts? Really allout or something like 90-95% of the 20sec-power duration curve? - Is there any scientific correlation between heartrate and lactatlevel in zone2? Say, when I ride under about 80% of my Threshold HR can I be sure to use more fats ? thank you Chris
Hi Chris, thanks for your comment. Aim for 90-95% - you will anyways have to pace it due to the interval style of the workout. Hm, yes. Max fat oxidation happens at ventilatory threshold 1. That is were there is a first increase in anaerobic energy production (hence it is determined by a +0.5mmol jump in lactate). Just for your interest - lifting weight might help you to push through that VO2max ceiling. I have had a lot of athletes coming from the endurance world improving VO2 max once they started HYROX and hence lifting weights.
Great video very informative! As a utilisation limited athlete what would your recommendation be for frequency of SIT sessions when working on Olympic Lifts Strength? Currently lifting x 4 sessions per week.
Brilliant video!! I have a question please? My HR reaches the same bpm at around LT2 if I run 5 x 5min intervals with 3min walking rests, or a 15min straight run at the same speed. The intervals take more than twice the time, produce more fatigue, and require more recovery time. The straight run I could do every day. The intervals I couldn't. I like the intervals but why would doing LT2 intervals be more advantageous than single bouts of exercise? And can I do Zone 2 intervals instead of a long slow run? Running slow for an hour kills me!!! MT.
Probable takes more time for you to reach higher HR. HR per se is not always a good indicator of stress on the body. The fact that your RPE is higher during the intervals means that those are at higher intensity for you personally. Keep doing the intervals for most efficient training.
Thank you for another valuable video. Could you explain what threshold is mentioned in the intervals you propose? Is it about the lactate threshold? In what heart rate zones should training below this threshold take place?
Threshold would be the intensity that you could hold for 35-40 min without dropping off in pace. A good rule of thumb is the average of a 20-min all out time trial and then taking 95% of that value (in watts). This value is FTP. Basically lactate threshold yes. In our endurance programs we take 100-105% of FTP to start for our intervals (for instance 4 x 4 with 2 min rest)
Did not know this and had to look this up. Not familiar with it. Will do reseach and maybe post a video on DFA Alpha in a couple weeks. Thanks for the tip.
Is it possible not to be significantly biased to either category? What to do in that situation - train both intervals protocols, or train a third protocol that is neither?
I find it difficult to determine what type of athlete I am most similar to. I think I swim around in some sort of gray area. I am very average in both strength and endurance.
Absolutely not to worry. For CrossFit or other hybrid sports, I actually think that is the best starting point as you can improve both at the same time!
Hi! If I have someone who doesn't know their FTP on the bike or their pace for a 10 km run, what would you recommend using to set the intensities for the 5-1-5 test? Because I haven't found material that explains this aspect comprehensively.
This is like when i have intervalls on 10% on the treadmill i can´t get my pulse to 180 because my legs get heavy way before that, that means i am utilization limited? On the flat i can get my pulse to 180 but after a while my legs get heavy, so i think my heart is strong enough but i need these sprints to get my muscles work better?
Could potentially be the case yes. It’s more about you lack the necessary power to move through the 10% hill. Hence, there will be a neuromuscular component too here.
really like your videos. very good balance between explaining things on a very understandable level and giving interesting background information. great job. keep it up!
How would you advise someone with an impared ejection fraction of 35% to train or to assess capacity or physical effort....Or who should i be seaking out to point me in the right direction. Thanks Dan
Honestly when i was suggested this channel, I did not think it was going to contain actual science. Love it!
Sometimes, just sometimes you have to respect the algorithm :). Glad you like the content.
Man, this is some high-quality information! What a gem this channel is! 💪
I appreciate that!
This information is awesome! I'm a delivery-limited athlete too so knowing the right interval is helpful!
Awesome work! Thanks for the video! 🙏
Just a small mistake: My 5-1-5 test was on the C2 Bike (390 Watts), but I've done the same on the Echo Bike up until 425 with the same result, so it doesn't make a difference.
Last week I've done 1000 Cals @250 Watts on the Echo Bike with no change in SmO2 after a small initial drop. 🫠 It looked like zone 2, but heart rate and RPE told a different story.
I'll keep on sprinting. Thanks, Gommaar!
Interesting stuff. Try hyrox maybe? Might be a great sport for your profile.
@@wod-science But I hate running... 🤣 Air Bike Hyrox would be nice.
Really cool scientific approach on that topic!
As a delivery limited guy, how much work would you do weekly in the threshold domain and how much above? Maybe in percentage regarding time or sessions ?
Great question. You mean for CrossFit?
Very hard to answer without knowing your complete physiology.
To tackle the delivery limitation I suggest building-up intervals at or near threshold (4 x 4 / 2 min rest) on ergs. At least twice a week, on top of your regular strength and crossfit sessions.
Amazing video, nice value that can be taken out of it.
Keep it up, all the best
I recently found your channel and I must say I really like all the information, especially being a crossfitter myself. I have a question out of curiosity since I think I’m just like you delivery-limited. I was always told that in this case the best way to improve is long endurance zone 2 training instead of doing intervals. Are there more advantages regarding your protocols compared to this zone 2 training or would you consider them equally important? Keep up the good videos!!
Excellent question. I have a video lined up to tackle exactly this question. Stay tuned.
TLDR - power athletes who really struggle with conditioning could do long intervals AND zone 2.
Amazing video! Learnt a lot. I’m probably a utilization limited person so will try your suggested training method.
Yes. sprint interval training is hard, but necessary for many athletes. Glad you liked it.
Really well communicated with good explanations! Thanks for the info and your videos 🙂
Pleasure, thanks for the kind words
Awesome work. You've really made it easy to understand. Thank you!
That’s the goal. Thanks.
Thank you for the great information. Could you provide some sample workouts that can improve the vo2 max for each type of limitation in anothe video?
This one is for improving VO2max specifically - ua-cam.com/video/ixmrhsG2Ewg/v-deo.htmlsi=UY3Rywp89yJLL_uF
@@wod-science Wow Thank you very much! It is inspiring to actually get such excellent feedback from a creator!
What's the science/physiological reasoning behind the recommended protocols for delivery/utilization limited athletes?
Simply the adaptations to the stimulus given.
1. Delivery limited - train long periods of time (long intervals) at HIGH delivery rates, which will be near threshold. Training to slow OR training too hard will not provide the necessary stimulus for the cardiovascular system to increase delivery of oxygen to the muscles.
2. Utilization limited - train super intense because the you have to train the muscle cells to utilize the delivered oxygen, basically improve mitochondrial respiration - which can only be done at higher intensities.
Exact science is not available on this topic, aside from what is mentioned in the video. See also here - ua-cam.com/video/Ak6h0tWFxzI/v-deo.htmlsi=VzcRSmipraDaJiGA
In other words if you run out of breath first then increase duration, if your muscles fail first increase intensity. Differentiating between cardiovascular limitations versus muscle is a hugely important subject not discussed often enough. Most people need to increase duration not intensity, but most people these days focus too much on high intensity interval training when most people actually need more Zone 2.
Depends on the athlete / person and the sport at hand. In general yes, more volume equals more fitness / strength.
Hello ! Thank you for the great videos and the scientific stuff. The content of this video was exactly what I am looking for. I am in the sport of road cycling for about 20 years (I am 49). My 5min (VO2max) Power never went above 370W. I did a lot of andurance riding (Zone 2) and was most focused on endurance. The most time I did 5x5min, 4x4min, 4x8min or 30/15sec Tabata style once a week
My weekly trainingstime is about 10-15 houres the year round. I am sure, I am a "utilisation limited" one. So I will try to make these 20sec bursts with long (4-5min) rest between.
My Questions:
- At what intensity should I target these bursts? Really allout or something like 90-95% of the 20sec-power duration curve?
- Is there any scientific correlation between heartrate and lactatlevel in zone2? Say, when I ride under about 80% of my Threshold HR can I be sure to use more fats ?
thank you
Chris
Hi Chris, thanks for your comment.
Aim for 90-95% - you will anyways have to pace it due to the interval style of the workout.
Hm, yes. Max fat oxidation happens at ventilatory threshold 1. That is were there is a first increase in anaerobic energy production (hence it is determined by a +0.5mmol jump in lactate).
Just for your interest - lifting weight might help you to push through that VO2max ceiling. I have had a lot of athletes coming from the endurance world improving VO2 max once they started HYROX and hence lifting weights.
Great work! Keep it up
Thanks, will do!
Great video very informative! As a utilisation limited athlete what would your recommendation be for frequency of SIT sessions when working on Olympic Lifts Strength? Currently lifting x 4 sessions per week.
2x per week is sufficient. Enjoy the suffer :)
Brilliant video!! I have a question please? My HR reaches the same bpm at around LT2 if I run 5 x 5min intervals with 3min walking rests, or a 15min straight run at the same speed.
The intervals take more than twice the time, produce more fatigue, and require more recovery time.
The straight run I could do every day. The intervals I couldn't. I like the intervals but why would doing LT2 intervals be more advantageous than single bouts of exercise?
And can I do Zone 2 intervals instead of a long slow run? Running slow for an hour kills me!!! MT.
Probable takes more time for you to reach higher HR. HR per se is not always a good indicator of stress on the body. The fact that your RPE is higher during the intervals means that those are at higher intensity for you personally.
Keep doing the intervals for most efficient training.
Thank you for another valuable video. Could you explain what threshold is mentioned in the intervals you propose? Is it about the lactate threshold? In what heart rate zones should training below this threshold take place?
Threshold would be the intensity that you could hold for 35-40 min without dropping off in pace. A good rule of thumb is the average of a 20-min all out time trial and then taking 95% of that value (in watts). This value is FTP.
Basically lactate threshold yes.
In our endurance programs we take 100-105% of FTP to start for our intervals (for instance 4 x 4 with 2 min rest)
@@wod-science Thanks!
What about DFA alpha 1? Looks like you can measure AeT with hr monitor with it. Athletes with AeT close to AnT are utilization limited
Did not know this and had to look this up. Not familiar with it. Will do reseach and maybe post a video on DFA Alpha in a couple weeks. Thanks for the tip.
Is it possible not to be significantly biased to either category? What to do in that situation - train both intervals protocols, or train a third protocol that is neither?
Yes, I suggest polarized training. Combination of HIT and Zone 2 training.
I find it difficult to determine what type of athlete I am most similar to. I think I swim around in some sort of gray area. I am very average in both strength and endurance.
Absolutely not to worry. For CrossFit or other hybrid sports, I actually think that is the best starting point as you can improve both at the same time!
16:40 is this all out from the begging or some high wattage that I can barely sustain for 20 min?
The latter. Start high, but sustainable and hold on for 20 min. Bonus points if you tape the screen, so you can only see the time (not pace).
Hi! If I have someone who doesn't know their FTP on the bike or their pace for a 10 km run, what would you recommend using to set the intensities for the 5-1-5 test? Because I haven't found material that explains this aspect comprehensively.
Just start very light. 90W and go up by 30W.
no credit given to evan peikon here?
In the IG post.
I have that same Hstl Made shirt. 🎉 #hstlmade #wedontquit. You’re an absolute legend.✅ @teamRICHEY
Haha, gotta love Craig!
This is like when i have intervalls on 10% on the treadmill i can´t get my pulse to 180 because my legs get heavy way before that, that means i am utilization limited? On the flat i can get my pulse to 180 but after a while my legs get heavy, so i think my heart is strong enough but i need these sprints to get my muscles work better?
Could potentially be the case yes. It’s more about you lack the necessary power to move through the 10% hill. Hence, there will be a neuromuscular component too here.
Bronek was the perfect choice 💪💪💪
This channel is full of pure gold. Thank you for the high quality lessons you're sharing
Really cool, thanks for that.
God bless you coach , thanks for the updates and the amazing information
Thanks ser.
really like your videos. very good balance between explaining things on a very understandable level and giving interesting background information. great job. keep it up!
Thanks for that. More to come.
Thank you, your information is great for coaches, who actually want to develop a system and testing for training functional fitness/crossfit athletes.
That is the goal. Thanks!
How would you advise someone with an impared ejection fraction of 35% to train or to assess capacity or physical effort....Or who should i be seaking out to point me in the right direction.
Thanks Dan
HI Dan, cannot give you that specific advice. I would ask a physician who specializes in heart function and do an exercise test in his/her laboratory.
Thanks I'll bring that up on next consultation